3 Best Trap Exercises 

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As a whole, your workout routine is only complete if you include our best trap movements. You’ll stand out from all the other people who focus on their core and arms but ignore their trap muscles if you work on your trapezius muscles, which run from the base of your neck to the middle of your back. By following our guide to working out your traps, you will not only build up your trap muscles, but you will also improve your balance, shape, movement, strength, and mass. In this post, we will discuss trap muscles and the three best trap exercises.

What are trap muscles?

The trapezius muscle is a big muscle on the front of the back that looks like a trapezoid. It goes from the occipital bone’s outward protrusion to the lower thoracic vertebrae and then to the spine of the scapula. The trapezius has groups of fibers in the upper, middle, and lower parts.

How To Structure Trap Workouts

The trapezius is a big, flat, triangular muscle that starts at the back of your head and flows out through the neck to connect in three different places on your upper back. Trap workouts are meant to work this muscle. You should do 2 to 6 sets of 3 to 5 reps each and at least 85% of your one-repetition maximum (1RM) for each set. This is how you should organize your trap workouts to get stronger.  The goal with your weights should be to get as close as possible to 100% of your 1RM with as few reps as possible. You should perform three sets of each exercise with loads that are 70 to 85% of your 1RM for 8 to 12 reps as you strive to achieve hypertrophy (muscle growth).

 

1. EZ-Bar Upright Rows

For working out your traps, upright rows are outstanding exercises to add to your routine. Because of how you hold the barbell, doing an upright row with a regular barbell can put too much stress on your arms and knees. That being said, this is not only painful and could lead to damage, but it also often limits how much weight you can lift. You can get a better grip on the EZ bar upright row by choosing between the slanted or cambered grip handles on the bar.  You can have a more neutral grip in this ergonomic position, which lets you lift more weight for a better trap growth workout. 

How to do: 

  • Stand straight up with your chest up, your shoulders back and down, your core tight, and your hips tight.
  • Using the angled grips, Your hands should be slightly wider than shoulder-width apart while you hold the EZ bar.
  • This will make your palms more neutral, curved in toward each other instead of straight behind your body.
  • Place the dumbbell in front of your body and extend your arms out so that they are down.
  • While keeping your core tight, tighten the muscles in your upper back and traps to pull the barbell up to your shoulders. Bend your arms and let your shoulders rise.
  • Get the weight as close to your chin as you can. 
  • Hold the top spot for two to three seconds.
  • Bring the bar back down slowly until your elbows are fully stretched. Then start the next rep.

2. Kneeling Cable High Rows

The cable high row is one of the best workouts for the trap area of a cable machine. You start with the cable on its highest setting and pull it down towards your shoulders. This works the upper traps, middle traps, rhomboids, and posterior deltoids. It’s an excellent exercise for your upper back, and you can take it for your trap workouts.

How to do it :

  • Attach the line to the cable machine and set one of the pulleys to its highest setting.
  • To hold on to the rope, turn your palm down and over your hand.
  • Step back from the cable machine very far, and then sit down in front of it. If you need more support, you can half-kneel with one leg out in front of you and the other foot flat on the floor. 
  • Hold your core tight, squeeze your glutes, and keep your chest and shoulders up. Then, stretch your arms fully out in front of you so that your elbows are close to your ears.
  • Then, pull your arms back and down until your hands are just in front of your shoulders. This will work the muscles in your traps and upper back. While pulling the weight toward your body, make sure you are not leaning your body back.
  • Stop and hold the squeeze in your upper back muscles for a moment before slowly moving your shoulders and arms back to the starting position.

3. Cable Shrugs:

The cable shrug is one of the best workouts for the traps because the way the cable moves is very similar to the way the muscle fibers in the traps are arranged. This puts the most stress on the traps and the least on the shoulders.

How to do it:

  • Stand in the middle of the cable machine with both rollers on each side set to the lowest setting. Use the parts that go on the handle.
  • Keep your core tight and move your shoulders up, in, and a little bit back towards your head.
  • Hold and squeeze your traps for 3–5 seconds.
  • Bring your shoulders back down slowly.
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